- 08-26-2009, 12:11 AM
First of all i only have access to ez bars, regular bars, a hammer curl bar, and dumbbells. I also can do preachers
when i do biceps i never get them sore. I mean when i work them out they feel all ripped up but they never get sore. I am looking for a workout to really get them sore. I might try doing a light weight with alot of reps but what works for u.
- 08-26-2009, 04:26 AM
I got my biceps pretty sore last arm day. I did 4 pyramid sets of barbell curls, then 3x10 on preacher curls, then 3x8 on hammer curls and then threw in 2 sets of machine curls at 20 reps. I also did some upright DB rows which may have helped a little bit.
08-26-2009, 05:27 AM
Lower your normal weight by 10% and concentrate on the contraction at the top of the curl. I mean squeeze the piss out of it, and hold for 3-count. 6-10 reps of that for a few sets should get you sore.
08-26-2009, 10:49 AM
Monday all I did for bi's is incline DB curls. I did about 5 warmups, first set of 15lbs, then progressed up in weight. I stopped short of failure on warmups, with heaviest warmup to 6 reps, though not failure. My main working set was 35lbs, DC style RP for 10,6, and 4 reps. They are still pretty sore, though not killing me.
Make sure your form is good, I've seen guys use way more shoulders and back swinging the weight up vs using their bi's.
08-26-2009, 11:43 AM
I recently changed up my arm routine. My typical arm routine would consist of about 10 sets for bi's and 10 for tri's. My arms were always tired the next day, but not really sore at all. I'd like to think I have pretty speedy recovery and don't get too sore often. I just have not seen a lot of progress in my arms.
I decided to cut my sets in half. I figure my arms get stressed on back days, and they get a pretty good pump sometimes when I do compound db lifts for shoulders.
My last bi routine consisted of db incline curls (1)warm-up set, (3)heavier 8-10 rep sets. After incline curls I then hit my bi's with three sets of close grip bb curls. Keeping the bar close to my body, and drawing back my elbows. Putting emphasis on really squeezing the **** out of my bi's at the top of the movement. My bi's burned so bad after each set I had to turn and take a knee.
08-26-2009, 12:03 PM
And I bet my last buck your not controlling the negative, I bet you just let it drop like most morons in the gym. You want to get sore? Try negative chins with some wt. added for 6-8 secs. each rep.
Now go get sore.
08-26-2009, 12:41 PM
I know what you mean about them never getting sore. One thing that shocked my bi's and got them pretty sore was increasing TUT (time under tension). Take a full 4 seconds (real seconds, not just counting) to lower the weight, then squeeze it back up, taking 2 full seconds on the concentric contraction.
I was only doing 85# BB curls and 20# DB preacher curls for 4 sets each. Blasted the biceps.
08-28-2009, 08:40 PM
hope this helps its been working for me
I usually do 4 exercises for 4 sets and 10 reps standing single handed cable curls with a squeeze @ the top. Then i superset close grip cable curls switching right off to hammer cable curls after each set. I finish up with barbell curls or concentration curls if i opt to do the concentration curls i do 15 reps. You can do all the same movement with your bars. I just like the negative from cables.
08-30-2009, 02:00 AM
My routine leaves them sore the next day:
Seated DB Curls 3x8
Seated DB Hammer Curls 3x8
DB Preacher Curls 3x failure
Low Pulley Straight Bar Cable Curls 3x 6-8 (around failure)
High Pulleys Overhead Bicep Curls 50# x failure, 40# x failure, 30# x failure
08-30-2009, 08:46 AM
One bicep exercise that can almost always kill my arms is 21's. I always do a full bicep workout and then finish up with 21's.
If you don't know what they are. You can either any bar or dumbells (I found dumbells work really good). Using a lower weight than usual do 7 reps lower half, 7 reps upper half, and 7 full reps. Make sure you keep excellent form and squeeze every rep. With the right weight, I only do one set. If its seems to low I will do more. Usually not more than 2 sets.
08-30-2009, 01:50 PM
I like to start with chinups, then move to BB curls, then DB curls...because my method is to go heaviest first, then do the lighter lifts, then the lightest.
Here's a good chinup vid:
YouTube - 30 flawless chin ups
One of my favorites is to stack a bunch of 10lb plates on the Hammer Strength preacher curl machine, then do 8-10 reps, take a plate off, 8-10 more reps, take a plate off, repeat. Really burns the bi's at the end of a workout.
08-30-2009, 03:35 PM
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